After long consideration, I have decided to open up Crossfit Red Diamond again and run it from a different location. CrossFit Red Diamond is open to anybody who pursue elite fitness. For more information please contact: Tony Jarusook at tjarusook@hotmail.com
Yesterday fired up day 1 of Shock-tober. An awesome day of body recomposition! We had a great turnout! I appreciate all that participated...late or not!
BL/ST: 45# x 10, 65# x 8, 95# x 6, 135# x 4, 225# x 2, then...1 x 225#, 1 x 235#, 1 x 245#. I felt good and strong. These squats coupled with the HMD proved effective! I saw some great increases in mobility an flexibility and range of motion in everyone. Stamina phase: 20 x BS @ 135#, 30 x GS @ 53# plus 5 mins alternating Farmer's Carry - RX WC: 2 rnds - 10 C/J, 100m sprint, 10 Alt Hand Release Pull-ups - Rx C/J @ 95#. Durability: Tabata row plus 50 ab mat sit-ups, 30 GHD back ext.
I feel great today and felt even better on this day 2 of body shock! I am day 2 paleo as well.
Today, although this WOD seemed similar to day 1, it was built on a completely different dynamic. Think about this way, gymnats do some sort of pull-up every day. Life is not gonna break things up for you into nice sets and rounds. You may have to perform the same skill day after day. Be prepared for it. Also, remember that the only competition out there is YOU! Do NOT let that competetive spirit control you and take over your performance of achieving good technique while maintaining sound intensity! That is how people get hurt.
The motivator gets motivated by the motivated! Wrap your head around that one! See ya out there tomorrow for day 3.
Great work today by all!! Take care of yourself! Stretch, eat clean and hydrate.
One last thing...if you are late to the show and the movie has already started...just check out the whiteboard and follow along. These days are designed to be progressive and aggressive! Time simply does not allow for us to wait on everyone. You start when you get out there. If you have questions, we will work with you. Get out there, put in the work, and go back to business!
What's up Crossfitters???
ReplyDeleteYesterday fired up day 1 of Shock-tober. An awesome day of body recomposition! We had a great turnout! I appreciate all that participated...late or not!
BL/ST: 45# x 10, 65# x 8, 95# x 6, 135# x 4, 225# x 2, then...1 x 225#, 1 x 235#, 1 x 245#. I felt good and strong. These squats coupled with the HMD proved effective! I saw some great increases in mobility an flexibility and range of motion in everyone.
Stamina phase: 20 x BS @ 135#, 30 x GS @ 53# plus 5 mins alternating Farmer's Carry - RX
WC: 2 rnds - 10 C/J, 100m sprint, 10 Alt Hand Release Pull-ups - Rx C/J @ 95#.
Durability: Tabata row plus 50 ab mat sit-ups, 30 GHD back ext.
I feel great today and felt even better on this day 2 of body shock! I am day 2 paleo as well.
Today, although this WOD seemed similar to day 1, it was built on a completely different dynamic. Think about this way, gymnats do some sort of pull-up every day. Life is not gonna break things up for you into nice sets and rounds. You may have to perform the same skill day after day. Be prepared for it. Also, remember that the only competition out there is YOU! Do NOT let that competetive spirit control you and take over your performance of achieving good technique while maintaining sound intensity! That is how people get hurt.
The motivator gets motivated by the motivated! Wrap your head around that one! See ya out there tomorrow for day 3.
Great work today by all!! Take care of yourself! Stretch, eat clean and hydrate.
One last thing...if you are late to the show and the movie has already started...just check out the whiteboard and follow along. These days are designed to be progressive and aggressive! Time simply does not allow for us to wait on everyone. You start when you get out there. If you have questions, we will work with you. Get out there, put in the work, and go back to business!
Day 2 was great!
ReplyDeleteDid a good warm-up 400 m jog 5 minutes of Cindy
5 RFT
3 x Power Clean @ 70% of 1 Rep Max
135,135,155
6 x Deadhang Pull-ups
Rx (these things smoked me!)
100 M Shuttle Run (50M down/back)
(Killed it!)
7:17
Cross Fit Endurance:
6 x 150 M Shuttle on 2:00
(1 = 3x50M down/back) (Rest is whatever time is left on the 2:00 minute time cap)
Finished all six rounds around 29-30 seconds.